Proper Balance of Foods Gives you Higher Energy Levels

There are a variety of reasons why we “bag out” or can’t seem to get through the day without a ‘catnap’. Shift -work, medication, stress, sleep difficulties or illness all contribute to that dip in energy somewhere during your day.

Though some of those issues may need specific attention, you can generally maintain your energy levels throughout the day and evening with a change in diet. Improper eating habits are the fundamental base for so many health issues it boggles my mind. People run around looking for that magic pill or quick fix – when in fact, all they need is the right foods in the right proportions.

Here are a few basic guidelines – not overly complicated – that if followed properly will help to give you energy and possibly help with other health issues as well.

1. Protein: Fish, meat, dairy products, beans

If you eat only salads with no meat, fish, or beans for lunch but discover yourself ‘nodding out in the early afternoon, chances are that lacking protein is your problem…and it can become more than just a lack of energy. Studies have shown that people who skip protein for breakfast, for instance, are more apt to be depressed, stressed, and less physically fit than those who regularly add protein to their plates.
Amino acids, which make up proteins, are the body’s building blocks, growing and repairing everything from blood vessels to hair. Amino acids also help increase levels of neurotransmitters that in turn boost mood and alertness.
What the experts say…but always adjust to your needs: 0.8 gram of protein per kilogram (0.36 gram per pound) of body weight. For example, if you weigh 68 kilograms (150 pounds), you need 54 grams of protein. One serving of beef tenderloin has 32 grams of protein; ( Strive for beef that is grass fed and hopefully antibiotic or chemical free.) 1 cup (250 milliliters) of black beans, 15 grams; and 1 cup (250 milliliters) of milk, 8 grams
2. Iron: Red meat, molasses, beans
Iron deficiency is the most common cause of anemia, leading to a low volume of red blood cells that result in fatigue. Symptoms include weakness, pallor, fatigue, and brittle nails. If you suspect anemia, check with your doctor. Most cases are caused by blood loss (for example, from a bleeding ulcer or heavy menstrual flow).
What the experts say…but always adjust to your needs: The recommended amount of iron is 8 milligrams per day for men and menopausal women and 18 milligrams for menstruating women. One 90-gram (3-ounce) serving of beef has 3.2 grams, and a cup (250 milliliters) of soybeans provides 8.8. These quantities of course will vary depending on the food source.
Something worth knowing! Our bodies absorb iron much better from meat than from plant foods. If you get most of your iron from vegetarian sources like beans and peas, eat them with foods like citrus fruits that are high in vitamin C, which aids iron absorption.

3. Complex carbohydrates: Whole grains, fruits, vegetables
Carbohydrates – thats your bodysuit main source of energy. HOWEVER most people have a tendency to eat too many “simple” carbs that digest quickly, and that sends blood sugar on a roller coaster ride and that my friend will sap your energy rather than giving you energy. You should choose ‘complex-carb’ foods like brown rice over white, to get a steady supply of energy. Generally, people who regularly eat high-fiber cereal at breakfast, have more energy, mental clarity, and less emotional upset than those that do the ‘coffee and muffin thing.
Whole grains are also a good source of B vitamins. Run low on these “B”s, and you’re going to feel that lack of energy we were talking about. They have many functions, including the breakdown of carbohydrates, fats, and proteins into glucose, the fuel our bodies run on.
What the experts say…but always adjust to your needs: The people in the know recommend 7 to 10 daily servings of fruits and vegetables. Try to get at least three carbohydrate servings from whole grains like whole wheat or brown rice. A serving of bread is one slice; a serving of rice is 1/2 cup (125 milliliters).

4. Vitamin C: Citrus fruits, peppers, broccoli
Most of us have heard how the 17th century sailors that were sick and dying from scurvy were miraculously saved by sipping lemon juice. Studies have found that vitamin C deficiency is associated with fatigue. C is necessary for a healthy adrenal system, which helps prevent fatigue from physical or emotional stress. It also helps fight off infections and helps us absorb iron. C – I mean see – it’s all about balance.
What the experts say…but always adjust to your needs: 75 milligrams a day for women and 90 milligrams a day for men, – thats the standard recommendations I think more is much better. One red bell pepper has about twice that amount; a cup (250 mL) of broccoli also provides more than the quota. So I’m sure you can manage to munch your way through more than those in a day!
Something worth Knowing! Cooking reduces vitamin C by about 25 percent, so eat some fruits and veggies raw. Actually – I prefer to eat them all raw…at the very most lightly steamed.

5. Magnesium: Pumpkin seeds, spinach

Remember Popeye? “I’ll fight to the finish ‘cause I eats me Spinach…”. Well – he was on the right track for creating energy. Sorry to get a little technical here but – One of its nutrients, magnesium, is essential for the production of a molecule called adenine tripolyphosphate, the end product of food’s conversion to energy. Magnesium also relaxes muscles and aids sleep. If we don’t have enough, we feel tired and weak. So take Popeye’s lead and chow down on your Spinach.
What the experts say…but always adjust to your needs: 400 to 420 milligrams of magnesium daily for men; 310 to 320 milligrams for women. A quarter cup (50 ml) of pumpkin seeds has 185 milligrams; a cup (250 mL) of cooked spinach has 157. Have you notices you need a good variety of veggies and fruits?

6. Beta-carotene: Sweet potatoes, carrots
Beta-Carotene needs a discussion on it’s own – we’ll get to that at a later date – for now know this – by adding color to your plate, you’ll add energy to your life. Beta-carotene, the vitamin A precursor, puts the color in carrots sweet potatoes and spinach. It helps boost a depressed immune system, and this, though not realized by most people, is often at the root of chronic fatigue.
OK – my technical stuff again – By promoting healthy cell membranes, beta-carotene boosts protection from viruses, bacteria, fungi, and allergies. It also ups the activity of T cells, which fight infections, and it’s necessary for healthy red blood cells. Colors on the plate – make the doctors wait.
What the experts say…but always adjust to your needs: Make five of your daily produce servings leafy dark green vegetables and yellow or orange fruits and vegetables. Don’t be bland man – the more color – the better.

Something worth Knowing! Lightly steaming (not overcooking) foods like carrots and spinach can help your body absorb their beta-carotene.

7. Potassium: Spinach, avocados, squash
Potassium! We’ve all heard of it but if your body is low on this stuff, you risk muscle weakness and exhaustion. It’s interesting to know that people low on potassium usually have weaker hand grips than people with enough of the nutrient. Nothing worse that a soft swishy hand shake – or not enough strength in your grip to open that jar of pickled cabbage! Potassium helps transport nutrients to cells, maintain water balance, regulate muscle contraction, and maintain a healthy nervous system and heart rate.
What the experts say…but always adjust to your needs: 4,700 milligrams of potassium per day. One cup (250 ml) of cooked spinach has 839 milligrams; an avocado, 875; and a cup (250 ml) of winter squash, 896. Mmmm – I love Avocado!
Something worth Knowing! Potassium decreases the excretion of calcium, so boosting your potassium intake also helps keep your bones healthy…too much calcium cause all kinds of health issues…again – it all comes down to balance. Not too much – not too little – not too hot – not too cold …The Three bear concept works well !

Eating a Balanced meal is a start – Eating a Healthy Balanced meal is progress – Eating a Healthy Balanced meal in proper proportions – that’s success!

By Coach Doug Bowers

Tagged with: fresh fruit and vetables • fruit foods

Filed under: Health Tips

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